- Time: 6h 00m
- Bike Base
- Bike 6 hours as follows:
- 30' easy to warm up.
- Miles 0-40 - are just easy top of Z1
- Miles 40-80 are Z2 (mid Z2 is perfect).
- Miles 80 to the 100+ are top of Z2 - stay on the aero bars and drink/eat race day nutrition. It's going to take some focus to hold the effort.
- Time: 1h 00m
- Distance: 3200.00 yards
- Swim TT
- Assess Fitness
- WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
- MS: 2000 yd TT (time trial) for time. After TT - swim a very easy 100.
- CD: 200